How to Fall Asleep Fast in 3 Minutes 三分鐘助您改善失眠

ChuChuBlog_How to Fall Asleep Fast in 3 minutes

 

近日情緒起伏甚大,負能量瀰漫於四周。是水星逆行的原故?我不曉得!只知道如果你亦被這種氛圍影響的話,不妨試試這個方法,看看能否幫到你。

 

蜂鳴式呼吸法(Bhramari Pranayama)

蜂鳴式呼吸法,個人認為是瑜珈呼吸法之中,比較易掌握的一種。它不單能有助舒緩情緒緊張,對於失眠、驚恐、焦慮等狀況,都有不錯的改善作用。

如何練習?

  • 首先,我習慣先點起Palo Santo香薰,然後悠悠的盤腿而坐。
  • 接著閉上眼睛,全身放鬆。
  • 練習時須維持嘴唇輕閉,但牙齒卻需輕輕張開。
  • 雙手提起,以食指輕輕摭蓋耳孔,但別完全緊塞。
  • 手肘向外,確保呼吸無障礙。
  • 以鼻吸氣,深吸至丹田。
  • 以鼻呼氣,呼氣時以均衡的頻率發出類似蜂嗚的聲音,OM......

注意這個OM......聲,並不是如說話般的自主叫聲。而是透過呼氣時,令口腔內接近喉部的位置產生共震,而發出的聲音。故此緊合牙會令效果減弱,而且並不舒適。

這呼吸法,如能持續每晚練習三分鐘,你的睡眠,應有不錯的改善。

Lately, we are experiencing significant mood fluctuations, and that negative energy pervades our surroundings.  Is it the effects of Mercury Retrograde? I’m not so sure.  But if you are somewhat affected by the current social environment, you’re not alone, try the following method and see if it may be of some help for you.

Humming Bee Breath (Bhramari Pranayama)

Humming Bee Breath is one of the yoga breathing techniques that I find to be the easiest to grasp. It is an instant option to alleviate stress and calm the mind, this breathing exercise is also effective in relieving insomnia, panic, anxiety, etc.

Let’s practice.

  • Firstly, I will put 2-4 drops of Palo Santo essential oil into my diffuser and sit comfortably cross-legged.
  • Then close your eyes and relax.
  • Keep your lips slightly closed, relax the jaw with a little space between the teeth throughout the exercise
  • Lift both arms and place your index fingers gently on your ears to block external noise
  • Keep your elbows outwards to ensure you’re breathing properly
  • Inhale deeply through the nose, noticed that the air fills your lungs while your lower belly expands
  • Exhale slowly through the nose; create a soft, deep, balanced humming sound (just like a bee) of OM...

Note that this OM sound is created by the vibration of the vocal folds, coming from the soft palate of your mouth.  It’s important to relax and not to keep your lips tightly closed. 

Practice three minutes a night with this breathing exercise, feel and focus on the humming sound vibrations that have a natural calming effect,  and you should notice a good improvement in your sleep quality.


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